An Update on Echinacea: How to Use It Like a Pro During Sneezy Season

Echinacea is consistently among the top-selling supplements, with U.S. consumers typically spending more than $100 million on it every year. But a study published recently in The New England Journal of Medicine (NEJM) panned the herb, saying it doesnt prevent colds or make symptoms less annoying. The lead researcherRonald B. Turner, MD, a pediatrics professor at the University of Virginiathinks most of the evidence in favor of echinacea is far too weak to make it a reasonable remedy. Naturally, echinacea supporters disagree. And they recently panned Turners findings, saying the amount of echinacea used in his study was roughly three times less than what veteran herbalists recommend.

Recently, I visited an echinacea farm run by one of Europes most respected makers of natural products, Bioforce AG. Instead of allowing the plant to dry out first, Bioforce transforms it into a cold remedy within hours of harvesting. Company scientists say drying seems to snuff out the unstable immune boosters in echinaceas purple flowers, leaves, stems, and rootsa theory endorsed by leading U.S. herb experts who have studied and used the plant for years.

Now I understand why my hot cup of echinacea tea isnt working. That form, like the drying process, basically defangs echinaceas active ingredients, according to botanist James A. Duke, PhD, a member of Health magazine's Advisory Board and author of the Green Pharmacy Herbal Handbook. Those pills you can buy in any drugstore are also of little use, because chances are theyre made from dried plants. Plus, a typical pill dosage is hopelessly short on enough immune-boosting power to tame a cold. (I should note that some herbalists claim the pills work well, but most dont believe that.)

Most herb pros seem to agree that youll have good luck with a tincture, or alcohol-based extract, made from fresh herbs. Unfortunately, few supplement companies make tinctures with fresh echinacea. Try calling the manufacturer to ask before you buyand see An Update on Echinacea: Dos and Donts for a list of brands recommended by professional herbalists.

13 High-Protein Breakfast Recipes and Ideas

Kick-start your day

Forget low-fat versus low-carb; protein is the nutrient most of us need more of to stay healthy, slim, and energized—especially at breakfast. That's why eggs are our favorite way to start the day. They're loaded with protein and vitamin D, plus hard-to-get choline, a nutrient that may curb anxiety and boost memory. Here are delicious, easy egg recipes, all packed with protein and low in calories and carbs.

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Cheesy Cast-Iron Skillet Scrambled Eggs

Cheese and eggs taste great together and may help combat osteoporosis. The reason: calcium in cheese is more easily absorbed into the body with the addition of vitamin D-rich eggs. This recipe calls for fresh goat cheese and a few chives snipped on top. Have it ready in under 15 minutes!

Next time you have guests over wow them with this. Protein, healthy fats, and greens make this delicious, low-calorie frittata as healthy as it is delicious. Dark, leafy greens like kale, Swiss chard, or mustard greens are about 30 calories a serving and among the healthiest foods you can put on your plate, with loads of vitamins A, C, and K, plus fiber. Don't skimp on the fresh herbs called for in this recipe; they deliver a healthy dose of antioxidants along with flavor.

These spicy eggs are like sunshine on a plate. They cook up in 4 minutes, pack nearly 20 grams of protein and a measly 6 grams of carbs, and the hot chiles are natural fat-burners and mood boosters. This recipe calls for using two large eggs plus egg whites, but you can swap that ratio if you are watching your saturated fat and cholesterol.

This crispy, meaty breakfast sandwich was inspired by the classic McMuffin, but it's so much better for you! Our version calls for organic eggs, a whole-grain English muffin, reduced-fat cheese, and a metabolism-boosting jalapeno pepper. Low-fat, high-protein turkey bacon makes it hearty enough to keep you full and satisfied all day.

Instead of your usual omelet, try this antioxidant-packed baked frittata that uses kale and tomatoes (both of which fight cancer!). This delicious recipe is a good source of iron as well as protein, with only 7 grams of carbs.

Possibly the healthiest and most delicious brunch recipe ever created, these mini frittatas pack 17 grams of protein each, almost no carbs, and loads of heart-healthy omega-3 fatty acids, thanks to the smoked salmon. They cook up in less than 30 minutes, so why not make them this weekend?

Poached eggs, asparagus, and Parmesan make this the ultimate brunch recipe, but it's light enough to enjoy any time. Asparagus, a seasonal spring veggie, is full of vitamin K and folic acid, which keeps your cardiovascular system healthy. Plus, with 18 grams of protein, you'll have plenty of energy for the rest of the day.

Eggs Benedict get a makeover! Low heat is the key to making perfect poached eggs, and low-fat sour cream and mustard transforms rich Hollandaise sauce into a flavorful, low-fat version. Tip: Use whole grain bread for the crostini to kick up the fiber.

This yummy wrap packs 22 grams of protein as well as heart-healthy monounsaturated fatty acids (MUFAs), which can help you lose belly fat. Avocados also pack high amounts of potassium, magnesium, folate, protein, and vitamins B6, E, and K. Add to that fiber and cholesterol-lowering plant sterols, and you have one amazing breakfast dish!

Whatever brand you choose, youre likely to keep on sniffling if youre stingy with the bottle. When you dont take enough, “its like sprinkling fairy dust on your cereal,” warns Steven Foster, who has studied echinacea and other herbs for a quarter-century. Foster, author of Echinacea: Natures Immune Enhancer and co-author of the just-published National Geographics Desk Reference to Natures Medicine, says he takes 1 to 2 teaspoons of a tincture (mixed with a little water) every 2 to 4 hours when hes coming down with a cold. Thats at least three times the amount used in the NEJM study.